Wintertime, tired early? Time to cultivate sleep duration, health to go that costs nothing
Health, sleep, brain performance
What we should know about sleep
We are tired earlier in winter. The reason is that sunset, not sunrise, regulates the sleep cycle.
If you don't get tired earlier in winter, you watch TV or use your cell phone and the like. And of course this also applies to the LED lighting that is widespread today. All flicker boxes and LEDs emit light with an unnatural blue component. This disrupts the sleep cycle.
What else have I found
The hours of sleep do not have a 1:1 correlation. So 1 hour of sleep does not correspond to 1 hour of rest. The correlation is squared.
The brain's performance during the day depends on how long you sleep. The optimum is 7 hours. A clear disadvantage is 6 hours and too much sleep after 8 hours. The duration of sleep must be of high quality.
Lack of sleep increases the likelihood of dementia
Risk of cardiovascular disease increases with less than 7 hours and more than 9 hours
Women have significantly more high blood pressure for less than 7-8 hours
The brain ages faster with a lack of exercise and too little sleep
Depression and depressive symptoms occur more frequently for less than 6 hours
Loss of muscle mass if you sleep too long
Sleep behavior can be inherited
Do not forget the chronotype!
Consider which chronotype you are to start the 7 hours at the best time.
But I can't sleep that long!
LED light through lighting, avoid electronic devices in the evening
Blue filter glasses at least as an alternative
Magnesium is important for sleep quality. Use the right magnesium, magnesium supplements differ significantly! Magnesium taurate, magnesium chloride (can also be applied to the skin and combined with massage), magnesium glycinate, magnesium citrate, magnesium L-threonate (goes directly into the brain via the blood-brain barrier, additionally calming, sleep-promoting).
ALL magnesium products from the well-known drugstore brands contain magnesium oxide. It is much less absorbed and less well tolerated.
Melatonin is a possible option